What is golden milk? Golden Milk, also known as Golden Milk, is an original Indian recipe and part of Ayurvedic medicine based on turmeric, a spice with multiple beneficial properties. This drink, quick to prepare, is appreciated for its positive effects on the body, mainly due to the action of curcumin, the main active ingredient of turmeric. Quick recipe without turmeric paste.
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- Difficulty: Easy
- Cost: Budget-friendly
- Preparation time: 3 Minutes
- Portions: 1 Person
- Cooking methods: Stovetop
- Cuisine: Indian
- Seasonality: All seasons
- Energy 174.78 (Kcal)
- Carbohydrates 15.13 (g) of which sugars 6.94 (g)
- Proteins 5.78 (g)
- Fat 11.11 (g) of which saturated 4.61 (g)of which unsaturated 2.78 (g)
- Fibers 2.29 (g)
- Sodium 88.60 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Golden Milk
- 1 cup soy milk (or other type – from 5.3 to 6.7 oz)
- 1 teaspoon turmeric powder
- 1 pinch black pepper (or fenugreek – essential to activate curcumin)
- to taste ground cinnamon (and/or ginger, nutmeg)
- 1 teaspoon coconut flour (optional)
- 1 teaspoon coconut oil (or quality extra virgin olive oil or ghee)
To activate curcumin, the active ingredient in turmeric, it is important to combine the spice with certain ingredients that enhance its absorption and effectiveness. This is why the following ingredients are useful:
🍀 Black pepper: piperine, a compound found in black pepper, greatly increases the absorption of curcumin. Without black pepper, curcumin is absorbed very slowly in the body.
🍀 Fenugreek: rich in saponins, it promotes the absorption of curcumin and enhances its anti-inflammatory effects. Saponins, in fact, improve the bioavailability of active ingredients, making it a good substitute for black pepper.
🍀 Cinnamon: rich in antioxidants and can work in synergy with curcumin to improve cardiovascular health and boost antioxidant effects, also contributing to metabolism regulation.
🍀 Ginger: has anti-inflammatory properties. Combined with curcumin, it increases the efficacy of anti-inflammatory benefits and can improve digestion and metabolism.
🍀 Coconut flour: contains fiber and healthy fats that can help improve the absorption of curcumin, while adding a pleasant texture to preparations.
🍀 Milk (plant-based or cow’s): the fats present in milk help curcumin dissolve better and be absorbed more easily by the body. Additionally, milk helps reduce the potential irritating effect of turmeric on the stomach, making the drink milder and easier to digest.
🍀 Coconut oil (extra virgin olive oil): both promote curcumin absorption due to their healthy fatty acids. Coconut oil, with its saturated fatty acids, and extra virgin olive oil, with its monounsaturated fats, improve the bioavailability of curcumin, enhancing its beneficial effects.
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Can I prepare it with animal milk? Yes, you can prepare it with cow’s milk, but for a vegan or lighter version, it’s preferable to use plant-based milk (oat, almond, rice, soy).
Can I add sweeteners to golden milk? Yes, if you wish, you can add natural sweeteners like honey, maple syrup, or agave syrup to make it more palatable.
Tools
- Saucepan
- Hand Whisk
How to Prepare Golden Milk?
In a small pan, pour the turmeric powder (or fresh and grated).
Then freshly ground black pepper (or ground fenugreek seeds with the pepper grinder), and the other preferred spices: cinnamon, ginger, coconut flour.
And finally the milk (vegetable or cow’s).
Turn on the heat and mix well with a whisk to avoid clumping.
Once it reaches a boil, turn off the flame and add the coconut oil (a good butter or extra virgin olive oil).
Mix well and pour into a cup.
Drink hot or warm but freshly prepared (a slight cooking, not exceeding 170 degrees, enhances the bioavailability of turmeric and the properties of the other spices).
The best time to drink Golden milk is both in the morning and evening. In the morning, it helps to stimulate metabolism and strengthen the immune system, while in the evening it promotes relaxation and sleep thanks to its calming and anti-inflammatory properties.
It is important to keep in mind that drinking Golden milk may easily stain utensils and teeth with turmeric. However, the stains can be easily removed with hot water and soap, or with baking soda for light stains and white vinegar for more stubborn ones.
When to consume Golden Milk?
Golden Milk can be consumed in cycles of 40 days, preferably in spring and autumn. It can be drunk in the morning or evening, according to personal preferences. Some prefer it in the morning for natural energy, while others drink it in the evening to take advantage of its relaxing properties and promote a restful sleep.
What are the benefits of Golden Milk?
According to nutritionist Michela Trevisan.
Golden Milk offers several properties thanks to its main ingredients:
🍀 Anti-inflammatory action: curcumin has anti-inflammatory properties that can help reduce joint pain, rheumatism, and other inflammations.
🍀 Digestive support: consuming golden milk can stimulate digestion and relieve issues like abdominal bloating, improving stomach and intestine function.
🍀 Liver detoxification: this drink contributes to liver cleansing, promoting toxin elimination and improving liver health.
🍀 Metabolism and weight regulation: golden milk can help regulate metabolism, supporting the maintenance of a balanced body weight.
🍀 Immune system improvement: thanks to its antibacterial and antiviral properties, golden milk can strengthen the immune defenses, helping to prevent colds and seasonal flu.
🍀 Cholesterol reduction: regular consumption of this drink can help lower blood cholesterol levels, promoting cardiovascular health.
🍀 Antioxidant action: curcumin is a powerful antioxidant that helps combat oxidative stress and slow down cellular aging, offering valuable support in preventing the onset of tumors.
What are the contraindications of Golden Milk?
Despite its numerous benefits, golden milk might not be suitable for everyone.
It is not recommended in case of:
🍀 Pregnancy and breastfeeding.
🍀 Presence of gallstones or gallbladder disorders.
🍀 Taking anticoagulant or hypoglycemic medications (for diabetes).
🍀 Children under 3 years, while for older ones it can be introduced in small doses.
Furthermore, it is always advisable to consult a healthcare professional before introducing new drinks or supplements into one’s diet, especially if suffering from pre-existing medical conditions or taking medications.
STORING Golden Milk
If there are leftovers, store golden milk in the refrigerator for up to 24 hours. Before drinking it, mix it well because the other ingredients tend to settle at the bottom.
Avoid freezing it to maintain its aroma and properties.
The ideal is to prepare it fresh every time, to fully enjoy its flavor and virtues.
FAQ (Frequently Asked Questions)
Can I drink golden milk every day?
Yes, drinking golden milk every day is generally safe, but it’s recommended to moderate the quantities, especially if you have health issues like gallstones or gastric problems.
How many cups of Golden Milk per day?
It is recommended to drink one cup of Golden Milk per day, in the morning or evening according to your preferences. If you wish, you can add a second one, but it’s better not to exceed two daily cups.
Does Golden Milk help with weight loss?
Golden Milk can aid in weight loss due to turmeric’s anti-inflammatory properties, which stimulate metabolism and support digestion. However, it is only effective if combined with a healthy diet and an active lifestyle.
